Why groups help people keep going

Does group exercise help people stick with it?

Not necessarily more than exercising alone. Group and individual exercise tend to lead to equivalent changes in activity, whether in person or online¹. Even so, many people do stay with community group programmes: long-term adherence in programmes for older adults is almost 70%⁵. A sense of cohesion and mutual support in a class is linked with keeping going².

Groups don't suit everyone. Exercising at home may be easier to keep up over the long term, because it fits into daily life and avoids things like weather, lack of transport or feeling intimidated in a group³. Offering a choice of formats, or a mix, lets people pick what fits their preferences and life¹.

Look for a group where people support each other and you feel welcome, rather than one that is only about performance.

Why does a group give you more energy?

Being with supportive people may make exercise feel less tiring and more enjoyable, though it isn't clear yet how much extra energy a group gives people who are just starting. Feeling supported by others can make effort feel lighter, and being with friends may delay feelings of tiredness, which can make a session more enjoyable⁶. Social support from staff, family and peers, and a feeling of belonging to a group, are among the most-cited reasons people keep going³. In a class where people back each other, that mutual support can also build your belief that you can do it⁷.

So it's the feeling of being supported, not just being near others, that seems to matter. Try exercising with a friend or family member, or join a group where people encourage each other. Pick one where you feel supported rather than judged, and go at your own pace so the group adds to your confidence rather than adding pressure.

If you often feel unusually tired, that isn't something to push through or ease off for. Get it checked by a doctor.

How do shared goals help a group?

Shared goals give a group something to work towards together, and they work best when they are specific, realistic and reviewed regularly. Setting goals is a key factor in sticking with exercise. Aim for goals that are specific, measurable, achievable, realistic, relevant and timed, and revisit them often so they don't turn into a source of frustration³. In a group, seeing others succeed, getting feedback from an instructor and seeing the group's shared progress can make you feel more capable and motivated¹. Walking-club guidance suggests members set goals together at the first meeting and think up fun, challenging activities to keep everyone interested⁸.

To put this into practice, agree a small goal with the group or a buddy, for example "walk together twice a week for four weeks". Start slowly and build up gradually. Choose goals the group shares, such as turning up together, rather than ones that set members against each other.

What does a good instructor do for motivation?

A good instructor makes everyone feel comfortable and welcome, is approachable, and supports your choices rather than pressuring you. Instructors who are close and available, who create a setting where everybody is comfortable, and who put people with similar needs together support belonging, social support and sticking with exercise³. A teaching style that supports people's own choices has been linked with more motivation and better attendance⁹. Feeling more competent at exercise is linked with better exercise habits, so a class with enough structure and the right level of challenge helps⁹. A professional watching how you do the exercises can improve how well you do them and reduce risk, and their feedback can build confidence and reduce discouragement³.

Small touches matter too. Some instructors avoid calling moves "hard" or "easy", so you set your own bar, and some admit what challenges them as well, which makes newcomers feel less intimidated¹⁰.

Before joining, say hello to the instructor and notice whether they welcome newcomers. Tell them about any injuries or long-term conditions and ask how moves can be adjusted for you. Tell them if something hurts. What feels easy to one person can feel very hard to another, so set your own pace.

How do you build camaraderie in a class?

Camaraderie doesn't appear just because people are in the same room; it grows when someone sets out to build it. In older adults' walking groups, closeness didn't grow with organised walks alone. It grew when peer leaders were trained to build a shared group identity, and walking activity rose more too⁴. Stronger identification with the walking group went with better group cohesion and well-being⁴. Instructors may help by creating a sense of "we" and "us" and by using group-oriented language¹¹. Instructors who make everyone comfortable and group people with similar needs also support belonging³.

You can help too. Introduce yourself to a few people and learn names; a friendly face makes it easier to come back. If you lead a group, welcome newcomers and talk in terms of "we" and "us". Look for a group with people at a similar age or level to you.

How do shared challenges build bonds?

Moving together and putting in effort alongside others can build cooperation and bonds. People who moved in time with others cooperated more afterwards, even when it cost them personally¹². Physical effort seemed to matter at least as much as moving in step¹³, and moving together seems to work mainly when people share an intention to do it together¹⁴. Most of this comes from young adults, students, athletes and strangers, so it isn't clear yet that it holds for people new to exercise.

For beginners, the useful message is to keep challenges achievable and let people set their own pace. Feeling more competent is linked with better exercise habits⁹. Do the activity together at an effort that feels comfortable. Treat what's hard as personal rather than comparing yourself with others.

When to check with a health professional

If you're starting exercise after a long break, it's always a good idea to see your doctor first.

For an injury or a health condition, see a health professional, such as your doctor or a physio. If you live with a long-term condition involving pain or fatigue, talk openly with the instructor or group leader about what gets in the way, before you start and as you go³.

Start slowly and build up gradually. For walking groups, wear supportive shoes, bring water, and warm up and cool down⁸. Being inactive carries markedly higher risks than the brief risks during and after exercise, so staying active in a group is worth working towards, at your own pace¹⁵. If you're older with frailty and several long-term conditions, individual advice from your doctor or another health professional is a good idea¹⁶.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.

A sore muscle or joint, or soreness a day or two later, is the time to ease off, and to see a doctor or other health professional if it persists or gets worse.